Tuscan Chicken and Spaghetti Squash (Creamy Low Carb & Gluten Free)

Few dishes strike the perfect balance between comfort food indulgence and nutrient-focused eating quite like Tuscan Chicken and Spaghetti Squash. This recipe brings together everything people love about classic Tuscan chicken—tender pan-seared chicken, a rich creamy garlic sauce, sun-dried tomatoes, and vibrant greens—while replacing traditional pasta with naturally low-carb, gluten-free spaghetti squash.

The result is a dish that feels luxurious, satisfying, and restaurant-worthy, yet fits beautifully into low-carb, keto-inspired, gluten-free, and whole-food lifestyles. It is the kind of meal you can proudly serve to guests without anyone realizing it is secretly lighter and healthier than it looks.

Tuscan-style chicken recipes have become wildly popular because they combine Italian-inspired flavors with easy weeknight preparation. This version elevates the classic by incorporating spaghetti squash, a vegetable that mimics the texture of pasta while offering far fewer carbohydrates and calories. The squash absorbs the creamy sauce beautifully, creating a bowl of comfort that feels indulgent but never heavy.

Whether you are looking for a cozy family dinner, a meal-prep-friendly recipe for busy weeks, or a gluten-free main dish that does not sacrifice flavor, this Tuscan chicken and spaghetti squash recipe delivers on every level.

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Why Tuscan Chicken Works So Well with Spaghetti Squash

Traditional Tuscan chicken is often served over pasta, rice, or mashed potatoes. While delicious, those options can be carb-heavy and leave you feeling overly full. Spaghetti squash offers a brilliant alternative.

When roasted, spaghetti squash transforms into tender strands that resemble pasta. Its mild, slightly sweet flavor pairs perfectly with creamy sauces, garlic, parmesan, and herbs. Unlike zucchini noodles, spaghetti squash holds its structure well and does not release excess water into the sauce.

In this recipe, the squash becomes a natural canvas for the creamy Tuscan sauce, soaking up every bit of flavor while keeping the dish gluten-free and low carb.

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Health Benefits of This Dish

Tuscan Chicken and Spaghetti Squash is not just delicious—it is nutritionally balanced and deeply satisfying.

• Low Carb & Keto-Friendly: Spaghetti squash contains significantly fewer carbs than traditional pasta.
• Gluten Free: Naturally free from wheat and grains.
• High Protein: Chicken provides lean protein to keep you full and energized.
• Rich in Nutrients: Spinach adds iron, vitamins A and C, while garlic supports immune health.
• Healthy Fats: Olive oil and cream provide satiety and flavor.

This is the kind of recipe that proves healthy eating does not need to feel restrictive.

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Ingredients

• 2 medium spaghetti squash
• 2 large boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• ½ cup sun-dried tomatoes, sliced
• 1 cup heavy cream
• ½ cup freshly grated parmesan cheese
• 1 teaspoon Italian seasoning
• ½ teaspoon paprika
• Salt and black pepper, to taste
• 2 cups fresh baby spinach
• Fresh basil, for garnish

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Instructions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle lightly with olive oil and season with salt and pepper.
3. Place the squash cut-side down on the prepared baking sheet and roast for 35–40 minutes, until tender.
4. While the squash roasts, season the chicken breasts with salt, pepper, paprika, and Italian seasoning on both sides.
5. Heat olive oil in a large skillet over medium heat. Add the chicken and cook for 5–6 minutes per side until golden and cooked through. Remove and set aside.
6. In the same skillet, add minced garlic and cook for 30 seconds until fragrant.
7. Stir in sun-dried tomatoes and cook for another minute.
8. Pour in the heavy cream and bring to a gentle simmer.
9. Add parmesan cheese, stirring until the sauce thickens and becomes smooth.
10. Add spinach and cook until wilted.
11. Shred the spaghetti squash with a fork into strands and add directly to the skillet.
12. Slice the chicken and return it to the pan, tossing gently to coat everything in the sauce.
13. Simmer for 2–3 minutes, adjust seasoning, and remove from heat.
14. Garnish with fresh basil and extra parmesan before serving.

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Pro Tips for the Creamiest Sauce

• Use freshly grated parmesan for the smoothest texture.
• Keep the sauce at a gentle simmer to prevent separation.
• Add a splash of chicken broth if the sauce becomes too thick.

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Variations You Will Love

• Dairy-Free: Use coconut cream and dairy-free parmesan.
• Spicy Tuscan Chicken: Add red pepper flakes or chili oil.
• Mushroom Tuscan Chicken: Add sautéed mushrooms for extra depth.

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Serving Suggestions

Serve this dish on its own for a satisfying low-carb dinner or pair it with a crisp green salad or roasted vegetables for a complete meal.

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Meal Prep & Storage

This recipe stores beautifully and reheats well, making it ideal for meal prep.

• Refrigerate leftovers for up to 4 days.
• Reheat gently on the stovetop or microwave.

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Why This Recipe Belongs in Your Rotation

Tuscan Chicken and Spaghetti Squash offers everything home cooks crave: comfort, flavor, simplicity, and versatility. It feels indulgent enough for special occasions while remaining easy enough for busy weeknights.

Once you try it, it is guaranteed to become a regular on your menu.